CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Pecs
– Calves
B2. Foam roller prayer stretch
3 x 5 deep breaths in stretch position
https://www.youtube.com/watch?v=umCOjch2kG0
B3. Banded ankle stretch
10 reps/ankle
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5 Barbell elbow rotations
5 Strict Press
5/5 Front rack Lunges
Weightlifting
A: Push Jerk (12 x 2 @RPE 8/10)
EMOM 12minutes
2 Push Jerk @RPE 8/10
Goal: Improve your ability to produce speed in pressing movement
Points of performance:
– Think about accelerating the bar up by pushing hard with your arms in the drive portion of the movement.
Gymnastics
B: Metcon (Time)
3 rounds
40 GHD Sit-ups
20 Alternating Pistols
100′ HS walk
Goal: Improve your performance in workout including multiple gymnastic movements.
Points of performance:
GHD: Please keep your core braced at the bottom.
Pistols: Do your best !
HS walk: Have in mind that your core is tired and you may need to fight a little more than usual to keep your balance.
Accessory
C: Metcon (No Measure)
Turkish Get up
10 repetitions per side alternated @70/53lbs
Athlete: Not for time
Goal: Shoulder and core stability
Points of performance:
The KB weight should be challenging but doable in sets of 2 repetitions at the time.